Advanced IRONMAN 70.3. 8 Week. 12 hours per week. Workout Builder Optimized. Re-usable.

Average Weekly Training Hours 10:23
Training Load By Week
Average Weekly Training Hours 10:23
Training Load By Week

For experienced athletes ready to reach a higher level. This plan takes you right up to IRONMAN 70.3 race day with 9 to 11 workouts per week.


This plan uses Workout Builder which gives you the option of exporting workouts to Zwift, Garmin, TrainerRoad etc.


"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall. 7th in Age Group and just paying for my IRONMAN 70.3 World Champs slot now! I can't thank you enough!" Farid Shavaksha, August 2015


What's Included? 


• Get your queries answered with email coach access


• Flexible schedules with moveable drag & drop workouts


• Easy to understand guidelines on How To Use Your Training Plan.


Is This Plan For You?


There are 9 to 11 workouts per week with 3 swims, 3 cycles, 3 or 4 runs and a strength workout. There's a day off each week, the fourth week is an active recovery week and the eight week is a race taper. In the plan there are brick workouts and open water swims. To be successful with this plan you should have at least 18-months experience of triathlon. Training Zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.


• Screenshot of the first 2 weeks (JPG)


Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Novice version, email us within the first 14 days and we'll swap it free of charge.


Questions?


Email: info@myprocoach.net


Full Coach Biography


Need A Different Plan?


- All our Advanced IRONMAN 70.3 plans


- All our Intermediate IRONMAN 70.3 plans


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Sample Day 1
0:53:00
76.3TSS
Threshold Efforts

These sessions feature relatively long efforts with short recoveries, at your threshold pace. This is the kind of pace you'd be able to maintain for a 10 km to 10 mile race.

Warm Up:
15mins in Zone 2.

MAIN SET:
3x4mins in low Zone 4 +60secs rests in Zone 1.
3 mins in Zone 2.
3x4mins in low Zone 4 +60secs rests in Zone 1.

Warm Down:
5 mins in Zone 2.

Sample Day 1
0:55:00
2300m
Pool Swim, Speed

These swims will build your speed for race day by pushing you hard and rewarding you with frequent recoveries.
Warm Up:
200FC, 200PULL 100KICK All in Zone 2.

MAIN SET:
8 x 100 FC BUILD +15secs rests.
1 minute rest.
2 x 200 FC BUILD +30secs rests.
1 minute rest.
8 x 50 FC BUILD +15secs rests.

Warm Down:
200 easy your choice.

Sample Day 2
1:03:00
52.5TSS
Aerobic Endurance Ride

These low intensity rides are great for maintaining endurance and facilitating your recovery. You can do them on an indoor trainer, or ride outside if you prefer.

Warm Up:
10mins in Zone 2.
5mins as (20secs in upper Zone 2, 40secs in low Zone 2).

MAIN SET:
10, 9, 8, 7 mins at the top end of your Zone 2 power, with 60secs rests in low Zone 2.

Warm Down
10mins in Zone 2

Sample Day 3
1:00:00
2700m
Pool Swim, Speed Endurance

These swims will build your speed endurance for race day. They feature relatively long threshold efforts with short recoveries. 

Warm Up:
300FC, 100KICK, 200PULL, 100 BREAST/BACK all in Zone 2.

Main Set:
4 x (200 in Zone 3, 100 in Zone 4, 2 x 50 in Zone 5, all with 15secs rests).
+1 minute bonus rest between sets.

Warm Down:
400 your choice all in Zone 2.

Sample Day 3
0:45:00
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

http://www.myprocoach.net/uploads/1/3/3/8/13384839/strength_guide.pdf

Sample Day 4
0:56:00
64.3TSS
Sub Threshold Efforts

This workout involves efforts at just below your 1-hour race pace, which should feel hard after a while, but sustainable. Get ready to run straight afterwards.

Warm Up:
5mins in mid Zone 2, 
4 mins in upper Zone 2, 
60secs in low Zone 2.

MAIN SET:
15, 12, 8 mins all at upper Zone 3, with 2 minute recoveries in Zone 1.

Warm Down:
5mins in Zone 2

Sample Day 4
0:15:00
21.4TSS
Run off the bike, fast at first

Get off your bike and run. Do the first 5 minutes in Zone 4. Then ease down into Zone 2 for the remainder of the workout.

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

Feel free to email any questions you may have: info@myprocoach.net